Just as important as hydrating on your run is the fuel you take in. As a runner, you have many options to take in calories during your run. The most common is a gel. The gels come in a variety of flavors. You can gat anything from a fruity flavored gel to a chocolate flavor. Some gels also contain caffeine. If you find yourself bonking on your long runs, consider taking a gel with caffeine. Usually when you have a gel, you should have some water too.

Beyond gels, there are chews or gummies. They also come in variety of flavors. It might take some time to get used to chewing on them while running. If you are able to handle it, some people like to have actual snacks while running. Applesauce and baby food are easy for some runners because they are easy to swallow when running and you don’t always need water when having them.

A few other options some runners go for are candies like jelly beans, pretzels for those who need more sodium intake, and dried fruits. It might take a while to figure out what works best for you. Just like finding the right running shoes, finding the right fuel takes time too.